Snowshoeing facts

» Cross-training and aerobic exercise » Can improve or maintain cardiovascular fitness » 1.4 million individuals call themselves snowshoers. » The popularity of the sport has grown by 60 percent over the last decade. » 45 percent more calories are burned snowshoeing than walking or running at the same speed. A 190-pound adult snowshoer can burn 690 calories per hour. » Using poles while snowshoeing helps condition arm, shoulder and back muscles. Source: snowlink.com

Cross-country skiing facts

» Burns more calories than any other sport. » Considered a low-impact aerobic activity. » A 190-pound adult cross-country skier can burn 604 calories per hour at a slow pace, 690 calories per hour at a moderate pace and 1,208 calories per hour at a racing pace (eight miles per hour). » Some 2.4 million people participate in cross-country skiing each year. » Participation numbers have increased more than 20 percent since 2004. » 350 cross-country ski areas in the United States Source: snowlink.com

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Editor’s note: This is the fourth part in the A Better You series, offering activities for individuals looking to get in shape in the new year. This week, Julia Carlson Rosenblatt discusses cross-country skiing and snowshoeing in her ski column.

Snow falling continually Thursday into Friday brought deep fresh powder to the slopes, frigid temperatures made it light and fluffy — not quite Utah light, but certainly light for the East. At Hunter Mountain, eager powder seekers lined up before the lifts opened at 9 a.m., some waiting as long as an hour in near zero temperatures to make fresh tracks. By 9:30, the powder on the front face was fairly well chewed up. So it is with powder.

Throughout all this snowfall, Hunter continued to make snow. Hunter’s David Slutzky explained that they were anticipating Sunday’s and Monday’s thaw and wanted to keep the base strong and deep.

This is a good time to take a look at cross-country skiing and snowshoeing. These two sports might be better compared to running, walking or strolling than to gravity-dependent Alpine skiing and snowboarding. They can range from the adrenaline-fueled, heart-pumping exertion of cross-country racing to a serene, meditative walk on snowshoes and everything in between. Both consume more calories than comparable actions of the same distance and speed.

The 19th annual Winter Trails promotion comes up this weekend, a nationwide program designed to get people to try cross country and snowshoeing. Winter Trails sites offer first-timers free use of equipment, trails and, possibly, lessons.

Except for a very few cross-country centers with snowmaking, cross country and snowshoeing are completely weather dependent. It is hard to predict what the snow conditions will be on any given day. We have had two periods of excellent snow cover this season — both followed by thaw. The forecast for this weekend doesn’t look so promising. That may be why there are fewer participating venues near here than there have been in the past.

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This year only two sites nearby that are participating, Fahnestock State Park (Putnam County) and High Point State Park (Sussex County, N.J.), but only for snowshoeing. Snowshoes do not require as much snow as skis. Both venues have cross-country skiing, rentals and groomed trails when weather permits, but the Winter Trails events are snowshoe only. People will be able to ski if conditions are right, but it will not be part of the Winter Trails promotion.

The Taconic Outdoor Education Center at Fahnestock will hold its Winter Trails event as part of its Winterfest on Sunday, 11 a.m.-3 p.m. REI will make snowshoes available. In addition, there will be an ice-fishing demonstration, introduction to orienteering, tubing, skating and other outdoor activities 225-3998.

High Point’s website mentions some snowmaking. For Winter Trails, Jan. 11, 9 a.m.-3 p.m., it will offer free “short duration” snowshoe trials as well as guided snowshoe hikes and other activities. Call 973-702-1222.

For cross-country skiing, the nearest Winter Trails venue is Lapland Lake in Northville, 60 miles northwest of Albany. On Jan. 11 from 11 a.m-4:30 p.m., first-timers who pre-register (518-863-4974) can enjoy free rentals, a lesson and trail use.

One nice thing about these sports is that they need not require much travel. If one doesn’t care for a groomed or tracked trail, it can be free. Any place that welcomes the public, like, for example, Baird Park, Mills Norrie State Park or the Rail Trail, can abide ski or snowshoe tracks.

Fahnestock Winter Park has 15 km of groomed, tracked and mapped trails ($10 adult/$9 seniors/$7 juniors), as well as rentals to use on the trails. On busy days, people should arrive early in order to have a good selection.

Mohonk Mountain House provides lessons and rentals in addition to 30 miles of trails. This is part of the package offered to overnight guests, but Mohonk also welcomes day-trippers. A grounds pass costs $20 weekdays/$25 weekends. With ski rental, it is $42 weekdays/$47 weekends. With rental snowshoes $38/$43. Call ahead for information about lessons 256-2101.